Diabetes Care & Education


Home Sitemap Contact Us FAQs

Grape Tomato Succotash

IngredientsGrape_Tomato_Succotash_The_With_or_Without_Meat_Cookbook

  • 2 teaspoons extra-virgin olive oil
  • 1 medium red onion, diced
  • 1 pound fresh lima beans in pods, shelled, or 10 ounces thawed frozen lima beans (2 cups)
  • 1 cup fresh (from 2 medium ears) or thawed frozen yellow sweet corn
  • 1/2 small jalapeño pepper, with seeds, thinly sliced crosswise
  • 3/4 cup plain unsweetened sunflower milk beverage or almond milk
  • 1/2 teaspoon sea salt
  • 1 pint grape tomatoes, quartered lengthwise
  • 1 tablespoon apple cider vinegar
  • 3 tablespoons finely chopped fresh cilantro

 

Directions

1. Heat the oil in a large skillet over medium-high heat. Add the onion, lima beans, corn, and jalapeño, and sauté until the vegetables are heated through, about 3 minutes. Add the sunflower milk beverage and salt, and sauté until the vegetables are tender and liquid is fully reduced, about 6 minutes. Add the tomatoes and vinegar, and sauté until the tomatoes are heated through, about 1 minute. Stir in the cilantro. Adjust seasoning.

2. Transfer to a serving bowl or individual bowls, garnish with additional cilantro, if desired, and serve.

OPTIONAL:

For a “With Meat” version:

One serving: Use a pinch less sea salt in the main recipe. Cut 1 slice hickory-smoked uncured bacon crosswise into 1/3-inchwide slices. Sauté the bacon in a small skillet over medium heat until fully browned and crisp, about 8 minutes. Transfer the bacon with a slotted spoon to unbleached paper towels to drain. After stirring in the cilantro in step 1, transfer 1 rounded cup of the succotash to a small serving bowl. Sprinkle with the bacon.

Full recipe: Use 1/4 teaspoon sea salt in the main recipe instead of 1/2 teaspoon. Cut 4 slices hickory-smoked uncured bacon crosswise into 1/3-inch-wide slices. Sauté the bacon in a large skillet over medium heat until browned and crisp, about 8 minutes. Transfer the bacon with a slotted spoon to unbleached paper towels to drain. After stirring in the cilantro in step 1, stir in the bacon.

Courtesy of:

The With or Without Meat Cookbook by Jackie Newgent, RDN
http://jackienewgent.com

 

Nutrition Facts (without meat)

Serving Size: 1 rounded cup

Servings Per Recipe: 4

_____________________

Amount Per Serving

Calories 160

Total Fat 4 g

Saturated Fat .5 g

Trans fat 0 g

Cholesterol 0 mg

Sodium 360 mg

Potassium 640 mg
_____________________

Total Carbohydrate 28 g
Dietary Fiber 6 g
Sugars 5 g

Protein 7 g

Phosphorous 220 mg

**With meat version:

190 calories, 6g total fat, 1.5g saturated fat, 0g trans fat, 5mg cholesterol, 360mg sodium, 670mg potassium, 28g total carbohydrate, 6g dietary fiber, 5g sugars, 9g protein, 250mg phosphorus